Following the achievements and struggles of your favorite athletes can teach you valuable lessons in life. Whether you need the motivation to achieve your fitness goals or the right words to help you make the right decision that can change the trajectory of your life, the greatest athletes in the world and their view of sports and life can definitely offer a helping hand.
Let’s learn a thing or two about life and sports from Tadej Pogačar, one of the greatest cyclists in the world.
Who Is Tadej Pogačar?
Tadej Pogačar is a Slovenian professional cyclist known for his dominance in road cycling. He is widely regarded as one of the most talented and versatile riders of his generation, having won the 2020 Tour de France as the second-youngest winner ever. Pogačar gained international recognition for all his victories in the Tour de France, showcasing his exceptional climbing ability, time-trial skills, and strategic intelligence on the road.
Other notable achievements:
- 2021 Tour de France – Winner
- 2021 Liège–Bastogne–Liège – First
- 2022 Il Lombardia – First
- 2023 Paris–Nice – First
- 2023 Tour of Flanders – First
- 2023 Il Lombardia – First
- 2024 Giro d’Italia – Winner
Tadej Pogačar’s Training Routine
Tadej Pogačar’s dominance in cycling is a result of his relentless training and disciplined approach to fitness. His training is carefully structured to improve endurance, power, and recovery.
Recently, Pogačar collaborated with the indoor training platform MyWhoosh to develop a series of workouts that mirror his training routines. One notable session is the “Criss-Cross Tempo Long,” which consists of three 18-minute intervals alternating between efforts at 100% and 80% of Functional Threshold Power (FTP), designed to simulate race-like conditions and enhance endurance.
Here’s a 1-week training plan inspired by Tadej Pogačar’s Criss-Cross Tempo workouts from MyWhoosh:
Monday (Recovery Ride)
- 2–3 hours at low intensity (Zone 1–2)
- Focus on active recovery and maintaining flexibility.
Tuesday (Criss-Cross Tempo & VO2 Max)
- Warm-up: 20 min easy spin
- Main Set: 3×18 min Criss-Cross Intervals
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- 3 min at 100% FTP
- 3 min at 80% FTP
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- Cooldown: 15 min easy spin
- Purpose: Build race resilience and VO2 max capacity
Wednesday (Endurance Ride)
- 5–6 hours steady-state ride at a moderate pace (Zone 2–3)
- Purpose: Strengthen aerobic base and improve fatigue resistance
Thursday (Strength & Explosive Power)
- Gym session: Squats, lunges, deadlifts, core work
- On-bike: Short, high-power climbs
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- 3×12 min at high torque, low cadence (50–60 RPM)
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Friday (Long Climbing Ride – Criss-Cross Tempo)
- 4–6 hours with 2×30 min sustained climbs
- Race simulation intervals with alternating intensity
- Purpose: Simulate mountain stage efforts
Saturday (Sprint & Acceleration)
- Short, high-intensity intervals:
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- Sprint drills: 6×15 sec max efforts (full gas)
- Acceleration blocks: 3×5 min, ramping intensity
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Sunday (Race Simulation & Team Drills)
- 6-hour endurance ride 3×25 min Criss-Cross Race Simulation
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- 3 min @ 105% FTP
- 5 min @ 85% FTP
- Tactical drills: Attacks, counter-attacks
- Race simulation tactics and team strategy drills
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Tadej Pogačar’s Routine Pogačar maintains a strict routine that balances training, rest, and nutrition. His day typically starts early with a nutritious breakfast followed by his morning training session. Afternoons include recovery, physiotherapy, or tactical meetings. He follows a strict sleep schedule, ensuring optimal recovery and peak performance.
Tadej Pogačar’s Nutrition Plan
Tadej Pogačar’s nutritional strategy is a cornerstone of his cycling success, meticulously designed to support his rigorous training and optimize race performance. According to his podcast interview with Canadian-American author and physician Peter Attia, key elements of his nutrition plan include:
Carbohydrate Intake
Pogačar emphasizes the importance of carbohydrate consumption to maintain energy levels. He typically consumes between 60 to 90 grams of carbohydrates per hour during easier stages, increasing to 120 grams per hour during more demanding stages. This intake is achieved through a combination of carbohydrate-rich drinks and gels.
Gels and Drinks
To facilitate this high carbohydrate intake without gastrointestinal discomfort, Pogačar’s team nutritionist has developed specialized gels and drinks that are gentle on the stomach. This innovation has allowed him to increase his carbohydrate consumption significantly compared to earlier in his career.
Sweets
Pogačar maintains a balanced approach to his diet, avoiding excessive restrictions. He allows himself occasional indulgences, such as chocolate, to prevent feelings of deprivation, which helps maintain a healthy relationship with food. This moderation ensures he remains consistent with his nutrition without experiencing significant weight fluctuations.
Off-season Diet
During the off-season, Pogačar continues to enjoy quality food without overindulgence, resulting in minimal weight gain. He typically maintains his weight around 69 kilograms during this period, ensuring he remains close to his optimal racing weight.
Tadej Pogačar On Motivation
“Cycling is a sport that requires not only physical strength but also mental resilience. You have to push through the pain, trust the process, and keep believing in yourself”, said Pogačar in an interview.
Pogačar emphasizes the importance of mental toughness in professional cycling. He believes that staying motivated through difficult times and enjoying the process of training are key to success. He often highlights that setbacks are part of the journey and that learning from challenges is what makes an athlete stronger.
Tadej Pogačar On Popular Media
Tadej Pogačar has become a household name in professional cycling, with numerous documentaries, interviews, and media features showcasing his journey to the top. His electrifying performances in the Tour de France and other major races have captivated fans worldwide, earning him a reputation as one of the most exciting riders of his generation.
Pogačar’s fearless mountain attacks, tactical brilliance, and relentless spirit make him a true champion, inspiring both aspiring cyclists and sports enthusiasts. His influence extends beyond the peloton, as his racing style and personality continue to attract a growing global fan base.
Cycling’s popularity is surging, and Netflix’s “Tour de France: Unchained” (Season 2) brings professional cycling into the mainstream spotlight. This season, Pogačar is one of the featured riders, offering viewers a behind-the-scenes look at his training, race-day mindset, and intense competition against the world’s best. His inclusion in the documentary further solidifies his status as a global sports icon.
For fans who want an exclusive look into his life and career, Pogačar also runs an official YouTube channel (Tadej Pogačar Official). His channel provides behind-the-scenes footage, race recaps, training insights, and personal moments, allowing fans to connect with him beyond the racecourse.